Tag Archive: obliques


Got up, went to the gym first thing for my chest and tricep workout.

AM Chest & Tris (60 sec rest)

flat DB press:  70 x 10; 110 x 10; 170 x 8, 8

DB pullovers:  40 x 10; 60 x 12, 12

incline fly:  120 x 12, 12, 11 DROP 80 x 8

overhead tricep extensions:  rope 40 x 15; 50 x 15; bar 50 x 15; 70 x 12 DROP 50 x 12 DROP 30 x 12 DROP 20 x 12

assisted dips (115) 13; 9; 8

superset incline DB skullcrushers & diamond pushups (dropset to your knees to do more pushups):  60 x 8 & 8 DROP 6; 45 x 11 & 4 DROP 6; 45 x 10 & 4 DROP 5

bench dips, feet elevated 10, 9, 10

cardio 20 min, abdominal twists x 150

notes:  chest work was light but tricep work  was tough!  For the overhead extensions, I was stuck with this particular cable machine at the gym that is very stiff, I have lower weights on it than anywhere else.  So I experimented with attachments:  rope or straight bar; and I put my butt against the pillar, bent over 90 degrees, and did my tricep reps as best as I could – the triple drop set at the end was nasty!

I had not done dips on the dip machine in a long time, they usually are too rough on my shoulder.  But these felt good!  Supersetting the skullcrushers and pushups was intense, the back of my arms were spent!  I could barely get any pushups done, even when I dropped to my knees it didn’t help much.  And then with the bench dips, my arms were like spaghetti.

I am going to start throwing in some “twists” after my cardio, just rotating my trunk side to side with no bodyweight, see if maybe I can keep the blood flowing there, keep my obliques healthy and not bulky, maybe tighten up the loose skin a bit.  We will see.

After work I headed down to the studio for workout #2 with Les!

PM fullbody (60 sec rest)

seated good mornings w barbell:  45 x 12; 135 x 12; 155 x 12, 12

smith machine chest press 160 + bar x 8, 8, 8, 8

band assisted pullups (grip varies) 8, 8, 8, 8

standing military press 75 x 8, 8, 8, 8

ab roller x 12, 12, 12

cardio 20 min, twists x 150

notes:  I had done all those hack squats just the day before, so we thought instead today I could do some squat assist work:  strengthen my spine with some good mornings.  My first time doing them.  Felt good!

Smith bench is coming along well too, steady gains!  Military press and ab roller both felt more smooth and natural today too, so that’s comforting.

And that was my day!  another double whammy!  How about you? Did you make it out to the gym?

Legs & Core w/ sore back

My lower back has felt sore all Sunday night and all Monday at work.  Just worn down, tired, needing rest.  I had a dilemma, because Leslie and I had legs planned Monday night.  My take on it is that I can still work out, just that my core is extra weak and recovering today.  My core is lagging behind my legs.  Les agreed with me, and we decided to isolate the legs first, then do some core-specific work.  Much as I love squats, I would have to decline this time.

 

Legs & Core:

 

Leg Press:  450 x 15, 15, 15

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Sissy Squats:  12, 12, 12

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Quad Extensions:  100×15, 120×15, 130×15, 150×15

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Lying Hamstring Curls: 50 x 12, 12, 60 x 12

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TRX Hamstring Curls:  10, 10, 10

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Core circuit:  Sit-ups/Side Plank/TRX Mountain Climbers

12 sit-ups, 30 sec side plank (each side), 20 Climbers; x 3

creepy!

creepy!

mountain climbers with feet in the TRX cradles

mountain climbers with feet in the TRX cradles

 

notes:  you can see by some of those pics that Leslie was trying to get my whole body in the shot, but my butt is just too big!  haha

Only 8 plates on the leg press?  Pfft, pitiful.  I feel in my heart I am ready for 10 wheels.

Sissy squats look dumb in pictures.  but they work!

With the quad extensions, we were experimenting with the weight.  Again, I think I have not hit my current ceiling yet on that machine.  Every quad xt machine is different, this one is harder than my normal gym, but still, more room for work.  It is kind of dumb it has no handlebars by my sides to grip onto… I end up balling my hands into fists.

The lying ham curls felt good until I felt my left ham about to cramp on me.  I think bringing my ham right up to the calf causes weird twinges, not sure if I want to explore that.  (I should mention that twinge does not happen during full squats)

You know what’s weird?  I think I find side planks easier than normal planks!  Is that weird?  I think most of my belly fat is up front, my side fat seems to go away very quickly when I hit the gym.  My obliques respond better to regular training than my abs.  how sad 😦

 

It was not a perfect day.  I felt battered and worn out most of the day.  But you have to do what you can with what you have.  It was easy for me to get discouraged when my lower back is groaning at me.  Some days I just feel like my time is so limited, I can’t waste even my weak days on quitting.

 

How about you?  Any good workouts today?

TRX Legs & Core

So tonight I wondered:  what if I took my 2 least favorite workouts out of my home TRX kit and did them back to back?  Legs & Core

 

So… definitely challenging.  I might not have been in top form heading in either.  I had been struggling with headaches all day, and on the walk home from work I had prickly pains in my forehead, and lost my headphones while I was on the bus.  So I wasn’t feeling awesome.  Oh, and I also had about a pound of steak about 30 min before the workout, HAHAHA.  It sat heavy in my tummy.  But it was too late to turn back now!  Sweat it out betch.

 

TRX Legs & Core

A. Hip Press x 10, rest 15 sec

B. Hamstring Curl x 10, rest 15 sec

REPEAT A and B 2 more times

C.  Lunge x 15, switch legs, rest 15 sec, REPEAT 2 more times

REST 15 sec

D.  Single Leg Squat:  right leg x 10, left leg x 4*, rest 30 sec*, left leg x 10, right leg x 5*

E.  NO TRX – bodyweight full squat x 18, rest 15 sec, x 20

REST 30 sec

F.  Resisted Torso Rotation x 10 (each side), rest 15 sec, x 8* (each side)

G.  TRX Crunch x 10, rest 15 sec

H.  NO TRX Extended Side Plank x 30 sec (each side)

REST 15 sec*, REPEAT Crunch x 10, Side Plank x 15 sec/30 sec*

I.  TRX Pike x 10, rest 15 sec

J.  TRX Mountain Climber x 10 (each side), rest 15 sec

REPEAT Pike x 8*, Mountain Climber x 8 (each side)*

K. NO TRX Prone Straight Leg Raises x 20, rest 15 sec, x 20

 

notes:  I didn’t use TRX when I didn’t feel it necessary, ie. regular squats, side planks, leg raises

For the hips and ham curls, I kept my butt off the ground the whole time (it’s a bit harder)

For the lunges, I opted to keep my backwards lunge extended and just lowered up and down.  I wanted to work the muscles not the full coordination, and I was worried it would use up my energy before I got to core.  And… the less I moved around the less I felt like puking up a giant steak hahaha!

Wherever there is an asterisk, I deviated from the plan, haha.  Most of the time I was getting super tired so those were the number of reps I did before my form got bad and I had to stop counting.

With the one leg squats for example, I could muscle through the first leg but when I went to the second leg, I kept popping up on the balls of my foot, so I stopped.  To test out if it was mechanics or fatigue, I reversed leg order the second time through, and same thing, first leg can do it, second leg can’t.  So, it was fatigue.

A few rests were also slightly longer than I wanted but I needed to catch my breath.

With the side planks, I was supposed to rest a minute, but I could feel myself fading, so I kept the rest down to 15 seconds.  After I couldn’t hit 30 seconds on one side, I got mad and made it happen on the other side, haha.  So maybe that was a lack of focus.

I also started getting more headaches during the squats.  Prickly forehead too.  It hurt!

I was hurting by the end, sweating like crazy, my yoga mat was slick with sweat, I needed a shower.  But it felt good!

Sometimes you just gotta take your most hated exercises, roll them up in a tight little ball, and force them down your own throat.  Has to be done.

 

See you soon!